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Fasting Blood Sugar this morning + yesterday's food AND physical activity

Thursday 7/12
FBG 5.2
Yesterdays food
B/ fried eggs & avocado, benecol
S/ casien with almond milk
L/ chicken traybake
S/ almonds, brie
D/ salmon & low carb pasta
Peleton
20 minutes recovery ride
5 minutes post ride stretch
Steps 10,326
 
Fri 8/13
Libre 5
Yesterdays food
B/ boiled eggs, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ almonds (straight after gym)
S/ casien with almond milk
L/ chicken traybake
S/ Brie & Brazil nuts
D/ chicken breast with spinach & ricotta, mushrooms
S/ walnuts
Gym
1.1 mile indoor cycle (for gomad)
Warm up
3x12 bench press
3x12 incline bench press
3x12 strict shoulder press
3x12 wide grip lat pull downs
1x13 narrow grip lat pull downs
3x12 seated rows
3x12 tricep dips
5 minutes treadmill walk
Steps 10,660
 
Friday 8/12
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), peach, strawberries, flaked almonds {277 Cal / 37.7g Carbs}
................................8km run [40 min, 04 sec] new route

Snack (11am): Banana {72 Cal / 16.4g Carbs}
................................8km run [40 min, 22 sec]

Lunch (12pm): Pumpkin & sage soup, sourdough toast with hummus {224 Cal / 28.6g Carbs}
Cherries, chocolate mousse, lebkuchen {212 Cal / 32.3g Carbs}

Dinner (6pm): Lamb & zamli date tagine, couscous, mint & melon salad {744 Cal / 58.2g Carbs}
Figs, Greek yoghurt, walnuts {144 Cal / 18.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1716
Carbs 198.5g
Protein 70.6g
Fat 64.0g (Sat Fat 15.3g / Trans fats 1.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/ left over chicken traybake stir fried with marmite, 2 poached eggs, benecol
S/ casien with almond milk
L/ roast beef deli salad
S/ Brazil nuts cheddar
D/ cold roast ham, celery & peanut butter
Peleton
20 minutes 80’s ride
5 minutes post ride stretch
Steps 10.204
 
09/12/2023
FBG: 5.8

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Greek yog, mixed berries, protein powder, PB
D: Omelette with broccoli, mushrooms, garlic, chilli, cheese, protein bar
Late snack: protein pudding, protein shake

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 chest presses (stretch band)
B. 10 slow diamond push ups hands on med ball
C. 10 lat pull downs (stretch band)
D. 20 goblet squats (10kg med ball)

Finish with 4 sets crunches to failure and stretching
 
Saturday 9/12
FBG (05:30) 4.5

Snack (6am): Banana {71 Cal / 16.2g Carbs}
................................10km run [52 min, 03 sec]
Last run of a tough week, a couple of restful days to come
Breakfast (7.30 am): Porridge (almond milk), cherries, strawberries, pecans {276 Cal / 38.1g Carbs}

Lunch (12pm): Celeriac & apple soup, avocado toast {231 Cal / 19.2g Carbs}
Parma ham & melon {172 Cal / 9.3g Carbs}
Nectarine, raspberries, yoghurt, almonds {133 Cal / 12.7g Carbs}

Dinner (6pm): Spanish fish stew, green beans {597 Cal / 37.5g Carbs}
Mango, kiwi, yoghurt, pistachios {133 Cal / 18.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1656
Carbs 157.8g
Protein 97.3g
Fat 59.7g (Sat Fat 12.7g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1 at 8am
Yesterdays food
B/ scrambled eggs on wholemeal toast
S/ almonds, cheddar (on bike after circuits)
S/ protein shake with almond milk, 1/2 protein bar
L/ salmon steak, lemon, butter & dill sauce, endamme spaghetti
D/ haslet, cheddar, salt & vinegar peanuts, Benecol, blueberries, raspberries
Exercise
45 minutes circuits
46 minutes burnout spin
Straight after each offer, 14.4 miles in 45 minutes
Got called to mums last night & had to wait for ambulance, didn’t get to bed until 1am, thankfully lack of sleep & stress don’t affect blood sugars
 
Hope everything's ok
 
10/12/2023
FBG: 5.7

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Greek yog, mixed berries, protein powder, PB
D: Chicken cheese melt sandwich
Late snack: protein pudding, protein shake

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 chest presses (stretch band)
B. 25 push ups
C. 10 lat pull downs (stretch band)
D. 20 alternating forward lunges (10kg med ball)

Finish with 4 sets crunches to failure and stretching
 
Sunday 10/12
FBG (05:30) Not measured today
Rest day

................................6km walk
Breakfast (7.30 am): Bacon & eggs, mushrooms, baked beans {452 Cal / 13.2g Carbs}
Toast, rhubarb & ginger jam {129 Cal / 18.9g Carbs}

Snack (10am): Mince pie {122 Cal / 17.9g Carbs}

Lunch (1pm): Celeriac & apple soup, toast with hummus {226 Cal / 24.0g Carbs}
Black & blueberries, yoghurt, walnuts {128 Cal / 12.2g Carbs}

BG (5.30pm) 4.3
Dinner (6pm): Spicy chicken, courgette, pea & mint fritters, salad {561 Cal / 19.4g Carbs}
Strawberries, raspberries, yoghurt, pecans {128 Cal / 10.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1788
Carbs 122.4g
Protein 105.0g
Fat 87.0g (Sat Fat 19.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
11/12/2023
FBG: 5.8

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Chicken cheese melt sandwich, protein pudding
D: Chicken cheese melt sandwich, protein pudding
Late snack: protein pudding

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 x press ups to failure
4 x inverted body rows to failure
4 x stretch band cyclist squats to failure
4 x triceps dips to failure

Finish with 4 sets crunches to failure and stretching
 
Monday 11/12
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 38.0g Carbs}
...................................2 km jog to the gym
...................................rowing machine (12 x 500m sprints, 30 sec rests)
..................................1 km jog home
After a heavy running week with no rowing, this week is the opposite.
Nothing more than a jog to and from the gym but lots and lots of rowing.

Snack (11am): Banana {71 Cal / 16.2g Carbs}
...................................2 km jog to the gym
...................................rowing machine (12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Celeriac & apple soup, avocado toast {263 Cal / 25.2g Carbs}
Figs, yoghurt, pistachios {143 Cal / 17.6g Carbs}

Dinner (6pm): Spaghetti carbonara {592 Cal / 38.7g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {126 Cal / 10.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1507
Carbs 152.6g
Protein 56.3g
Fat 67.0g (Sat Fat 17.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Last edited:
Fbg
11/12 libre 5.1
Sundays food
B/ scrambled eggs & avocado, Benecol
L/ roast turkey, stuffing, carrots, broccoli, red & white cabbage, Brussels, pigs in blankets,cranberry sauce, gravy
D/ haslet, cheddar, salt & vinegar peanuts
2.5 mile walk round Christmas market
FBG 12/12
Libre 4.7
Mondays food
B/ scrambled eggs on toast, benecol
S/ casien with almond milk
L/ homemade mushroom & fennel soup, oat cakes with peanut butter, cheddar
D/ lamb chops, mint sauce, carrots, broccoli, green beans & gravy
1.5 mil treadmill run
 
Tuesday 12/12
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {272 Cal / 37.7g Carbs}
...................................2 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {69 Cal / 15.8g Carbs}
...................................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Scrambled eggs, avocado toast {502 Cal / 17.1g Carbs}
Pear, blueberries, yoghurt, hazelnuts {136 Cal / 12.2g Carbs}

Dinner (6pm): Duck breast, parsnip dauphinoise, carrots, green beans {618 Cal / 39.8g Carbs}
Persimmon, kiwi, yoghurt, pistachios {135 Cal / 18.2g Carbs}

Glass of Amarone whilst decorating the tree {100 Cal / 3,0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1874
Carbs 150.4g
Protein 89.8g
Fat 81.7g (Sat Fat 20.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
13/12/2023
FBG: 5.8

Yesterday's food:
B: Chicken cheese melt sandwich, protein pudding, protein bar
L: Protein bar,protein pudding
D: lamb and chicken kebabs, naan, salad
Late snack: protein pudding

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
Rest day
 
FBG
Libre 4.7
Yesterdays food
B/ scrambled eggs with mozzarella
S/almonds
S: casien with almond milk
L/ mushroom & fennel soup, oat cakes, cheddar & peanut butter
D/ haslet, brie, mixed nuts & seeds, almond milk
Exercise
Gym
5 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x12 Bench press
3x12 incline bench press
3x12 shoulder press
4x12 lat pull downs, (last set narrow grip)
3x12 seated rows
3x12 tricep dips
5 minutes treadmill walk
Pm
Peleton
10 minutes cool down ride
5 minutes post ride stretch
Steps 11,597
 
No huel, are you feeling ok?
 
14/12/2023
FBG: 5.8

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich
D: Huel, Banana Black edition, protein powder, PB, cocoa nibs
Late snack: protein pudding, 2 oranges

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 times around circuit below
A. 20 squats holding 10 kg med ball out in front
B. 20 Chest presses with stretch band
C. 10 slow push ups
D. 10 slow inverted body rows
 
Libre 4.7
Yesterdays food
B/scrambled eggs, avocado, benecol
S/ casien with almond milk
L/ chicken traybake
S/ 1/2 protein bar, cheddar
D/ bacon, Brie, chia seed pudding with blueberries, raspberries & pumpkin seeds
Exercise
Peleton
10 minutes hill climb
5 minutes post ride stretch
Steps 10,175
 
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